Mutton Murtabak
Lunch • India
How to Make Vegetarian Murtabak (Traditional & Healthy Version)
Vegetarian Murtabak is a delicious stuffed flatbread that has deep roots in the Indian subcontinent, especially in the southern states like Tamil Nadu and Kerala, where it is often enjoyed as a hearty lunch. Traditionally, Murtabak is known for its meaty fillings, but our vegetarian adaptation uses protein-rich paneer and nutritious vegetables, making it a wholesome and satisfying meal. This dish features a soft, thin atta (whole wheat flour) paratha enveloping a spiced, fragrant filling, offering a delightful contrast of textures and flavors. Perfect for family gatherings, Vegetarian Murtabak is a popular street food during Ramadan, often served with tangy chutneys and fresh salads. Its savory taste and comforting aroma make it a favorite choice during festivals like Eid and local fairs. By opting for this lighter, vegetarian version, you can enjoy all the authentic flavors of Murtabak without compromising on health. This recipe is ideal for calorie-conscious individuals seeking a protein-rich and fiber-filled lunch.
Ingredients(for 1 large stuffed paratha (approx. 200g))
- 1 cup Atta (whole wheat flour) (for dough)
- 100g Paneer (grated)
- 1 small Onion (finely chopped)
- 1 small Carrot (grated)
- 1 Green chilies (finely chopped)
- 2 tbsp Coriander leaves (dhaniya) (finely chopped)
- 1/2 tsp Garam masala (for spice)
- 1/4 tsp Turmeric powder (haldi)
- 1/2 tsp Cumin seeds (jeera)
- to taste Salt
- 2 tbsp Curd (dahi) (to soften dough)
- 2 tbsp Olive oil/ghee (for cooking)
Instructions
- 1
Prepare the dough by mixing atta, curd, a pinch of salt, and water. Knead into a soft, pliable dough. Cover and rest for 10 minutes.
10 minutes
Add curd to make the dough softer and more flavorful.
- 2
For the filling, heat 1 tsp oil in a pan. Add cumin seeds, let them splutter, then add chopped onions and green chilies. Sauté until golden.
3 minutes
Use minimal oil for a lighter filling.
- 3
Add grated carrot, turmeric powder, salt, and garam masala. Sauté for 2 minutes until veggies soften.
2 minutes
Do not overcook to retain nutrients.
- 4
Stir in grated paneer and fresh coriander leaves. Mix well, cook for another minute, and switch off flame. Let the mixture cool.
2 minutes
Paneer adds protein and creaminess; let the filling cool before stuffing.
Why This Dish is Healthy
Opting for whole wheat atta instead of refined flour increases the fiber content, supporting digestive health and steady energy release. Paneer is a great source of lean protein and calcium, which is essential for muscle and bone health. By using minimal oil and plenty of vegetables, this Murtabak is both filling and nutrient-dense, perfect for those looking to eat healthier Indian food without sacrificing authentic flavors.
This Vegetarian Murtabak is rich in protein thanks to paneer, while atta provides complex carbohydrates and dietary fiber. The addition of fresh vegetables like carrots and onions boosts the content of vitamins A and C, antioxidants, and minerals such as potassium and folate. Using olive oil or ghee sparingly ensures healthy fats without excess calories, making this dish balanced for energy and satiety.
Pro Tips
- 💡Tip 1: Resting the dough ensures a softer paratha.
- 💡Tip 2: Let the filling cool before stuffing to avoid soggy dough.
- 💡Tip 3: Cook on medium heat to ensure even browning and prevent burning.
Storage & Serving
Store cooled Murtabak in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa for best texture. Avoid microwaving for crispness.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 420.0 kcal |
